WOD Blog
 | Fri, Apr 16 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2533 days ago) |
041621 workout(Time) Workout WARM-UP 1-2 ROUNDS 8/8 SA KB DL (Light) 8/8 SA KB Russian Swing 10 PVC Pass Throughs 250/200m Row Into… 2 ROUNDS 10 PVC Scarecrow Snatches* 8 Scap Pull-Ups 8 Kip Swings (Rings or Rig) 8 Ring Rows *Start with a Snatch Grip w/ PVC at hips. Slowly pull PVC up w/ elbows high and outside until elbows are in-line w/ shoulders. Quickly turn and punch the PVC overhead and lock out. Trace the PVC path back to the hips and repeat. SKILL ON A 12:00 RUNNING CLOCK... Practice Ring Muscle-Ups* *See video for suggested progression and skill development (No Measure) WORKOUT 3 ROUNDS FOR TIME 5 Ring Muscle-Ups 15 Hang Power Snatch (95/65)|(65/45) 500/400m Row (Score is Time) RMU Option 1: Jumping Ring Muscle-Up RMU Option 2: Burpee Pull-Ups KG BB: (42.5/30)|(30/20) OPTIONAL COOL DOWN FOR RECOVERY 5:00 Upper Back / T-Spine Roll (No Measure)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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